What Is Yoga Nidra?

Practising yoga nidra in savasana pose

As a yoga therapist I'm passionate about yoga nidra and its profound impact. For nearly 20 years, it’s been an anchor in times of need and a powerful tool for transformation—far beyond just rest and recovery. Here’s what you need to know and what to expect from a yoga nidra class.

What is yoga nidra?

Translated from Sanskrit, yoga nidra means ‘yogic sleep’. It’s a guided relaxation practice designed for complete physical, mental and emotional release.  Unlike traditional sleep, yoga nidra keeps you hovering between wakefulness and sleep – a sweet spot where you body deeply relaxes but your mind stays aware. 

Brought to the West in the 1960s by Swami Satyananda and other Indian teachers, yoga nidra isn't about dozing off (though it happens and that’s completely normal!). Instead it’s a structured practice that guides you through different stages of awareness, allowing you to release tension without effort. 

What happens in a yoga nidra class?

No poses, no effort, just pure letting go. In a yoga nidra class you lie down in a comfortable position (or sit in a chair) and listen to the guided instructions. Unlike meditation, which requires focusing on something, yoga nidra encourages you to let go completely. 

The process includes connecting to the senses, body scanning, breath awareness and visualization, all designed systematically to bring you into a deeply restful state. 

In classical yoga nidra, there are eight stages that address the five koshas (Sanskrit for layers of being): physical, energetic, mental/emotional, higher intelligence and bliss. Beginners often start with four stages and gradually expand their practice.

How do I make the most of the intention setting?

An important element of yoga nidra is the sankalpa, a Sanskrit word meaning ‘resolve’. This short positive statement is repeated at the beginning and end of the practice. Think of it as planting a seed of transformation – a personal commitment to change, growth or healing. Over time and when practiced regularly, this intention can subtly change your mindset and actions. Read more about the sankalpa here. 

What are the benefits of yoga nidra?

Research has caught up with this ancient practice and there are now many proven benefits of yoga nidra:

Stress reduction:  Yoga nidra activates the parasympathetic nervous system, reducing tension and anxiety.   

Better sleep: Studies show it can help with insomnia by lowering cortisol levels and calming the nervous system.  

Neurological support: Research indicates benefits for conditions like Parkinson’s, aiding dopamine release and easing muscle tension.   

For an extra relaxation boost, try pairing yoga nidra with gentle postures like bridge, child’s pose or sphynx before starting. 

When and how often should you practice yoga nidra?

Anytime! Whether it’s a pre-bedtime wind-down, a lunchtime recharge or a morning mood-setter, yoga nidra can fit into your day whenever you need it. Find a duration that works for you, whether that’s 10 minutes or 45. 

How do you do yoga nidra?

You cannot do a full yoga nidra practice alone. Many mistake a simple shavasana (which you can do independently) for yoga nidra, but the two are different. To enter the state between wakefulness and sleep, in yoga nidra must be guided—this allows you to completely let go and access deeper relaxation.

How do you prepare for a yoga nidra session?

• Lie on a yoga mat or bed. Use cushions for support. 

• Remove glasses and any distracting jewelry. 

• Get into position, in a savasana pose with legs apart, arms away from the body, palms facing up, shoulders down away from the ears and chin tucked towards the chest.

• Get cozy with a blanket as body temperature drops when lying still for a while. 

• Use a cushion for your head or behind your knees for extra support if you need. 

• Close your eyes, relax your shoulders and soften the face.

• If you drift off, no worries—the teacher’s tone will naturally bring you back.   

• As the session ends, reintroduce movement slowly and notice how you feel. 

Ready to give yoga nidra a try? Find a session or get in touch at hello@mindandmovement.uk to find out more.